My training has picked up the last 2 weeks. My schedule is close to normal so training has been pretty good. I will say the last few months have not been good to my bench. I am close to setting records but my lockout strength has really suffered and I need to really bring it up if I expect to bench anything good.
bench - triceps/lockout
squat/deadlift - hips/hamstrings
I will give you the video first then you can see the specific workouts below.
Illegal wide bench worked up to 120 kg x 8
jm press 60kg 2x8, 70kgx8
band pushdowns 3x10
db rows 70 3x12
band pull aparts 3x12
jump rope x200
Deadlift while standing on 2 inch blocks
445, 495, 535, 585, 605x1
front squat 185x5, 205x5, 225x5
single leg hypers 90 3x10
green band leg curls 3x10
decline situps 25 3x8
Had to push training forward one day due to other stuff going on this week. Should have just done some rep stuff but I decided to do 4 board anyway. I was still sore and everything felt heavy. I still hit 90% of my best so I will take it.
225x3, 275x1 add 4 board 315, 365x1, 385x1, 405x1, 425x1, 455 miss
oh press 125x5, 145x5, 165x5
chuck V pulldowns 140 2x10, 160 4x10o
preacher curls 5 5x10
neck harness 2x12
Tates 55/60 x 10, 10, 10, 8, 8
-Thought I had 2 55's but I had one 55 and one 60. I did not notice until I was done with 3 sets. So I just switched hands and did 2 more sets.
Speed squat ssb + green band on foam pad 275 6x2, 315 2x2
rdl 225 4x6
manual leg curl 2x6
pulldown abs 4x8
prowler 90# 10x30 yards
good mornings with straight bar.
225, 275, 315, 365, 405x3, 435x2 could have done another but my mid back did not feel right.
front squat 185x3, 225x3, 245x2
hypers single leg - 2x10 90, double 180 2x10
green band leg curls 3x12
decline situps 3x8
prowler 10x30 yards 90#s
Metal Militia reverse band green deload about 160#s at chest but all gone at the top.
225x3, 275x3, 315, 365, 405, 435x1, 465xmiss
oh press 135x3, 155x3, 175x3
chuck v pulldowns 140 5x12
tates 60 4x8
preacher curls 80? 3x10
shrugs 225 3x12